Blog
A short holistic guide through menopause
Navigating Perimenopause, Menopause and Postmenopause: A short holistic guide
The transition through perimenopause, menopause, and postmenopause is a natural and profound journey in a woman’s life. It marks the evolution of hormonal rhythms, shifting from fertility into a stage of wisdom and empowerment. Understanding these phases and embracing holistic approaches can bring balance, ease, and vitality.
Perimenopause: The Prelude to Change
Perimenopause typically begins in a woman’s 40s but can start earlier. It is the stage when estrogen and progesterone levels fluctuate, leading to symptoms such as irregular cycles, mood swings, hot flashes, night sweats, and sleep disturbances.
Holistic Support for Perimenopause:
Nutrition: Focus on whole foods rich in phytoestrogens (such as flaxseeds, soy, and sesame seeds), omega-3 fatty acids, and magnesium for hormonal balance.
Herbal Support: Adaptogenic herbs like ashwagandha, maca, and shatavari help regulate stress and hormones.
Movement: Yoga, dance, and breathwork support emotional and physical well-being, reducing tension and promoting circulation.
Mindfulness Practices: Meditation, journaling, and self-reflection aid in emotional balance and self-awareness.
Liver Support: The liver plays a crucial role in hormone metabolism. Consuming bitter greens, dandelion tea, and turmeric can enhance detoxification.
💡 Did You Know?
During perimenopause, estrogen can spike and dip unpredictably - sometimes causing worse PMS symptoms than before.
Menopause: The Gateway to Transformation
Menopause is officially marked when a woman has gone 12 consecutive months without a menstrual cycle. This phase typically occurs in the late 40s to mid-50s. The body now shifts into a new equilibrium with lower estrogen levels, leading to possible symptoms such as vaginal dryness, decreased libido, fatigue, and bone density loss.
Holistic Support for Menopause:
Hormone-Balancing Diet: Incorporate fermented foods, fiber-rich vegetables, and lean proteins to stabilize blood sugar and support gut health.
Herbal Allies: Black cohosh, red clover, and sage can alleviate hot flashes and night sweats.
Bone Health: Strength training, weight-bearing exercises, and calcium-rich foods like almonds and leafy greens are essential.
Hydration & Lubrication: Staying hydrated and using natural vaginal moisturizers can prevent dryness and discomfort.
Emotional & Spiritual Nurturing: Embrace this transition as a time of renewal through rituals, creative expression, and self-care practices.
How in Tune Are You with Your Hormonal Health?
Do you experience changes in sleep patterns?
Are your cycles becoming irregular?
Do you feel more sensitive to stress than before?
👉 If you answered yes to 2 or more, your hormones may be calling for attention.
Postmenopause: A New Beginning
Postmenopause is the stage following menopause, bringing greater stability to hormonal fluctuations. While some symptoms may subside, attention to long-term health remains key, particularly for heart health, bone density, and cognitive function.
Holistic Support for Postmenopause:
Heart Health: Consume heart-friendly fats (avocados, nuts, olive oil) and engage in cardiovascular activities like walking or swimming.
Brain Nourishment: Omega-3 fatty acids, antioxidant-rich foods, and brain-stimulating activities (such as learning new skills or practicing mindfulness) support cognitive function.
Energetic Reconnection: Practices like Qi Gong, sound healing, and energy work help maintain vitality and spiritual well-being.
Self-Discovery & Purpose: This phase is an opportunity to embrace personal wisdom, mentor others, and cultivate a deep sense of self-fulfillment.
In Native American traditions, postmenopausal women were called “The Women of the Pipe”—the only women allowed to carry sacred pipes, as they were considered powerful wisdom keepers.
The Emotional and Psychological Aspects of Menopause
Beyond physical changes, menopause also brings profound emotional and psychological shifts. Many women experience:
Inner child healing: Old wounds and unresolved emotional patterns may surface, offering a chance for deep healing.
Shifts in identity and purpose: The transition often marks a shift from nurturing others to rediscovering personal desires and goals.
Spiritual Awakening: This period can be a doorway to deeper self-awareness and connection to intuition.
Aspect Challenge Healing Practice
Physical Hot flashes, fatigue Hormone yoga, cooling herbs
Emotional Mood swings, grief of aging Journaling, inner child healing
Spiritual Identity shift, soul awakening Rituals, meditations, energy work
The Role of Moon Cycles and Energy Work
Menopause has often been linked to moon cycles, symbolizing a shift from the full moon phase of fertility to the wise crone/new moon phase of deep wisdom. Practices like sound healing, energy work, and elemental rituals can help harmonize the body's energy and ease the transition.
A Self-Care Ritual for Menopause
To honor this transition, try this simple ritual:
Journaling: Reflect on what you are releasing and what you wish to embrace.
Iffirmations: "How can I honor my body’s wisdom and embrace my transformation?"
Breathwork: Practice deep, slow breathing to ground and center yourself.
Sacred Space: Light a candle, hold a crystal, and set an intention for this new chapter.
✍️ Reflect:
What beliefs have I inherited about menopause?
What would it feel like to fully honor this transition as sacred?
Hormone Yoga: A Natural Rebalancing Practice
Hormone Yoga, or Hormonyoga, is a therapeutic practice designed to reactivate hormone production naturally through a combination of dynamic yoga postures, breathwork, and energy techniques. This practice stimulates the endocrine glands, such as the ovaries, thyroid, and adrenal glands, helping to alleviate symptoms of hormonal imbalances, including those experienced during perimenopause, menopause, and postmenopause.
A Personal Story
I decided to become a Hormone Yoga teacher in my mid-forties, at a time when I didn’t really have any symptoms yet. Knowing that "the menopausal time" would eventually come, I wanted a tool to support myself. Little did I know that with hormonal changes, self-discipline can go down the drain. When I needed it the most, I couldn’t be bothered to practice what I had learned—and as a result, I felt emotionally and mentally drained. Only when hot flashes kicked in did I finally gather myself up and commit to a Hormonyoga routine. The result? Emotional balance returned, and the hot flashes became less frequent and less intense. (Some days I even go without 😊I am working towards not having any anymore.)
This experience inspired me to create 'Let's (Meno)Pause'—a space where women can be supported and held when they feel at their lowest, reminded of their grandness, and have an accountability buddy to help them stay on track. Here is the link to a post I made recently on facebook about it:
https://www.facebook.com/profile.php?id=100079541717201
I also offer private Hormonyoga sessions as part of my holistic approach to women’s health, guiding women through this empowering practice to reclaim their vitality and balance. If you're interested in learning more or experiencing Hormonyoga, feel free to reach out!
The Role of Community & Sisterhood
One of the most powerful ways to navigate the changes during perimenopause, menopause, and postmenopause is through a supportive community. Connecting with other women who are going through similar experiences creates a safe space to share, learn, and empower one another. Whether through women’s circles, mentorship, or supportive friendships, having a sisterhood is crucial to emotional resilience. The shared wisdom and emotional support can help ease the transition and help you feel less isolated in your journey.
In many traditional cultures, women were surrounded by other women during transitional times—supported, guided, and celebrated. Reclaiming that sacred sense of sisterhood helps us remember we are not alone. Community offers not only wisdom and support but also deep healing through shared stories, laughter, and presence.
The Power of Pleasure & Sensuality
As we age, particularly during menopause, our relationship with our body often changes. Hormonal shifts can lead to changes in libido and physical sensations, but it can also be a time to rediscover pleasure and sensuality in a new, deeper way. This can be a beautiful opportunity to reconnect with your own body through practices like self-massage, mindful touch, or aromatherapy. Cultivating pleasure, not just in the bedroom but in everyday life, allows us to honor and embrace the changes rather than fear them.
Menopause as an Initiation into Wise Womanhood
In many cultures, menopause has been celebrated as a sacred rite of passage into wise womanhood. It marks the time when women no longer have the demands of reproduction but instead are given the space to embrace their deep wisdom, intuition, and life experiences. This transition invites us to step into the archetype of the Crone or Wise Woman—symbols of strength, intuition, and spiritual connection. Embrace this time as an initiation, a moment when you have the opportunity to unlock new levels of self-awareness and creativity.
Indigenous Wisdom: Menopause as the Rise of the Wise Woman
In many Native American traditions, menopause is not seen as an end but as a spiritual initiation. It marks the time when a woman steps into her Wise Woman or Elder role—a sacred transition into deeper intuition, leadership, and connection with Spirit.
Among various tribes, it is believed that when a woman no longer bleeds, she holds her blood wisdom within. No longer giving her life force to birth children, she now births vision, healing, and guidance for her community. This phase is not hidden in shame—it is honored.
Some teachings speak of this time as “the second spring,” where a woman reconnects with her true essence, unburdened by societal expectations and roles. She becomes a dreamer, a storyteller, a bridge between the visible and the invisible worlds.
In ceremony, postmenopausal women were often called upon to lead rituals, hold prayer circles, and guide younger generations. They were seen as holding the medicine of life experience, and their voices carried spiritual weight.
"The power of the Grandmother is the power of rooted truth, of fierce love, and of timeless wisdom. She speaks not to impress, but to bless."
Let’s bring this wisdom back. Let’s reclaim menopause as a sacred rite of passage—a time to slow down, listen deeply, and rise as the powerful elders and soul-guides we were born to be.
A Guided Hormonal Balance Meditation
If you’re looking to cultivate more balance and emotional harmony during your menopausal transition, try this short meditation:
Find a quiet space: Sit comfortably and close your eyes.
Breathe deeply: Inhale for four counts, hold for four counts, and exhale for four counts. Repeat for a few minutes. The longer you repeat, the more quiet you become.
Visualize your hormones in balance: Imagine a warm, golden light surrounding your body, soothing your glands and organs. Visualize your endocrine system humming with perfect balance. (If needed, google a picture of your endocrine system so you know how the glands look like before infusing them with the golden light.)
Iffirm: “How can I be balanced, how can I trust my body’s wisdom?” And be open for answers.
Finish: Slowly open your eyes and take a deep breath.
Join 'Let's (Meno)Pause'!
If you're looking for a supportive community and deeper guidance on navigating perimenopause, menopause, and postmenopause, join 'Let's (Meno)Pause'—a monthly program designed to help you embrace this transition with wisdom and grace. This program is open to all women, no matter what stage they are in along the menopausal transition. Sign up / drop me an email today and embark on a journey of empowerment, healing, and renewal.
We Are Not Alone: The Rare Power of Menopause in the Animal Kingdom
Did you know that menopause is an incredibly rare phenomenon in the animal world? Most creatures remain fertile until the end of their lives—but there are a few exceptional species that, like us, go through this powerful midlife transition. These animals don’t just stop reproducing; they step into roles of wisdom, leadership, and care within their communities.
Species That Experience Menopause:
Humans – The only primates with a true post-reproductive phase that can last decades.
Orcas (Killer Whales) – Matriarchs lead their pods for decades after they stop reproducing, guiding their family with memory, experience, and survival knowledge.
Short-finned Pilot Whales – Like orcas, elder females become the knowledge holders and guides.
Beluga Whales & Narwhals – Recent research suggests these species also live long past reproductive age.
Asian Elephants (Possible Menopause-like Phase) – Older females often lead the herd, using their wisdom to protect and guide.
What This Tells Us
In each of these species, post-reproductive females play critical roles in the survival and well-being of their social groups. They:
Pass on knowledge
Protect younger generations
Lead with wisdom
Strengthen community bonds
This reflects a universal truth: the value of a woman does not diminish with age—it expands.
Menopause is not a sign of decline—it’s nature’s way of saying your role is evolving. You are now the wisdom keeper, the guide, the holder of generational medicine.
Honoring the Feminine Journey
Perimenopause, menopause, and postmenopause are not merely biological transitions; they are gateways to deeper self-awareness, wisdom, and empowerment. By embracing a holistic approach—nourishing body, mind, and spirit—women can move through these phases with grace, strength, and renewed vitality.
Rather than seeing these changes as an end, let’s celebrate them as a rebirth into a new chapter of wholeness and radiant well-being.
Every woman’s menopausal journey is unique. Some breeze through it with few symptoms, while others feel turned upside down. There is no “right” way to do this—and no shame in seeking help, support, or alternatives. What matters most is honoring your body’s truth.
💖 Want more support on your journey?
Inside Let’s (Meno)Pause, you’ll receive exclusive tools like hormone trackers, journal prompts, movement rituals, and more to guide you every step of the way. Come join us in the sanctuary.
Blessings
Tamoah
Blog
A short holistic guide through menopause
Navigating Perimenopause, Menopause and Postmenopause: A short holistic guide
The transition through perimenopause, menopause, and postmenopause is a natural and profound journey in a woman’s life. It marks the evolution of hormonal rhythms, shifting from fertility into a stage of wisdom and empowerment. Understanding these phases and embracing holistic approaches can bring balance, ease, and vitality.
Perimenopause: The Prelude to Change
Perimenopause typically begins in a woman’s 40s but can start earlier. It is the stage when estrogen and progesterone levels fluctuate, leading to symptoms such as irregular cycles, mood swings, hot flashes, night sweats, and sleep disturbances.
Holistic Support for Perimenopause:
Nutrition: Focus on whole foods rich in phytoestrogens (such as flaxseeds, soy, and sesame seeds), omega-3 fatty acids, and magnesium for hormonal balance.
Herbal Support: Adaptogenic herbs like ashwagandha, maca, and shatavari help regulate stress and hormones.
Movement: Yoga, dance, and breathwork support emotional and physical well-being, reducing tension and promoting circulation.
Mindfulness Practices: Meditation, journaling, and self-reflection aid in emotional balance and self-awareness.
Liver Support: The liver plays a crucial role in hormone metabolism. Consuming bitter greens, dandelion tea, and turmeric can enhance detoxification.
💡 Did You Know?
During perimenopause, estrogen can spike and dip unpredictably - sometimes causing worse PMS symptoms than before.
Menopause: The Gateway to Transformation
Menopause is officially marked when a woman has gone 12 consecutive months without a menstrual cycle. This phase typically occurs in the late 40s to mid-50s. The body now shifts into a new equilibrium with lower estrogen levels, leading to possible symptoms such as vaginal dryness, decreased libido, fatigue, and bone density loss.
Holistic Support for Menopause:
Hormone-Balancing Diet: Incorporate fermented foods, fiber-rich vegetables, and lean proteins to stabilize blood sugar and support gut health.
Herbal Allies: Black cohosh, red clover, and sage can alleviate hot flashes and night sweats.
Bone Health: Strength training, weight-bearing exercises, and calcium-rich foods like almonds and leafy greens are essential.
Hydration & Lubrication: Staying hydrated and using natural vaginal moisturizers can prevent dryness and discomfort.
Emotional & Spiritual Nurturing: Embrace this transition as a time of renewal through rituals, creative expression, and self-care practices.
How in Tune Are You with Your Hormonal Health?
Do you experience changes in sleep patterns?
Are your cycles becoming irregular?
Do you feel more sensitive to stress than before?
👉 If you answered yes to 2 or more, your hormones may be calling for attention.
Postmenopause: A New Beginning
Postmenopause is the stage following menopause, bringing greater stability to hormonal fluctuations. While some symptoms may subside, attention to long-term health remains key, particularly for heart health, bone density, and cognitive function.
Holistic Support for Postmenopause:
Heart Health: Consume heart-friendly fats (avocados, nuts, olive oil) and engage in cardiovascular activities like walking or swimming.
Brain Nourishment: Omega-3 fatty acids, antioxidant-rich foods, and brain-stimulating activities (such as learning new skills or practicing mindfulness) support cognitive function.
Energetic Reconnection: Practices like Qi Gong, sound healing, and energy work help maintain vitality and spiritual well-being.
Self-Discovery & Purpose: This phase is an opportunity to embrace personal wisdom, mentor others, and cultivate a deep sense of self-fulfillment.
In Native American traditions, postmenopausal women were called “The Women of the Pipe”—the only women allowed to carry sacred pipes, as they were considered powerful wisdom keepers.
The Emotional and Psychological Aspects of Menopause
Beyond physical changes, menopause also brings profound emotional and psychological shifts. Many women experience:
Inner child healing: Old wounds and unresolved emotional patterns may surface, offering a chance for deep healing.
Shifts in identity and purpose: The transition often marks a shift from nurturing others to rediscovering personal desires and goals.
Spiritual Awakening: This period can be a doorway to deeper self-awareness and connection to intuition.
Aspect Challenge Healing Practice
Physical Hot flashes, fatigue Hormone yoga, cooling herbs
Emotional Mood swings, grief of aging Journaling, inner child healing
Spiritual Identity shift, soul awakening Rituals, meditations, energy work
The Role of Moon Cycles and Energy Work
Menopause has often been linked to moon cycles, symbolizing a shift from the full moon phase of fertility to the wise crone/new moon phase of deep wisdom. Practices like sound healing, energy work, and elemental rituals can help harmonize the body's energy and ease the transition.
A Self-Care Ritual for Menopause
To honor this transition, try this simple ritual:
Journaling: Reflect on what you are releasing and what you wish to embrace.
Iffirmations: "How can I honor my body’s wisdom and embrace my transformation?"
Breathwork: Practice deep, slow breathing to ground and center yourself.
Sacred Space: Light a candle, hold a crystal, and set an intention for this new chapter.
✍️ Reflect:
What beliefs have I inherited about menopause?
What would it feel like to fully honor this transition as sacred?
Hormone Yoga: A Natural Rebalancing Practice
Hormone Yoga, or Hormonyoga, is a therapeutic practice designed to reactivate hormone production naturally through a combination of dynamic yoga postures, breathwork, and energy techniques. This practice stimulates the endocrine glands, such as the ovaries, thyroid, and adrenal glands, helping to alleviate symptoms of hormonal imbalances, including those experienced during perimenopause, menopause, and postmenopause.
A Personal Story
I decided to become a Hormone Yoga teacher in my mid-forties, at a time when I didn’t really have any symptoms yet. Knowing that "the menopausal time" would eventually come, I wanted a tool to support myself. Little did I know that with hormonal changes, self-discipline can go down the drain. When I needed it the most, I couldn’t be bothered to practice what I had learned—and as a result, I felt emotionally and mentally drained. Only when hot flashes kicked in did I finally gather myself up and commit to a Hormonyoga routine. The result? Emotional balance returned, and the hot flashes became less frequent and less intense. (Some days I even go without 😊I am working towards not having any anymore.)
This experience inspired me to create 'Let's (Meno)Pause'—a space where women can be supported and held when they feel at their lowest, reminded of their grandness, and have an accountability buddy to help them stay on track. Here is the link to a post I made recently on facebook about it:
https://www.facebook.com/profile.php?id=100079541717201
I also offer private Hormonyoga sessions as part of my holistic approach to women’s health, guiding women through this empowering practice to reclaim their vitality and balance. If you're interested in learning more or experiencing Hormonyoga, feel free to reach out!
The Role of Community & Sisterhood
One of the most powerful ways to navigate the changes during perimenopause, menopause, and postmenopause is through a supportive community. Connecting with other women who are going through similar experiences creates a safe space to share, learn, and empower one another. Whether through women’s circles, mentorship, or supportive friendships, having a sisterhood is crucial to emotional resilience. The shared wisdom and emotional support can help ease the transition and help you feel less isolated in your journey.
In many traditional cultures, women were surrounded by other women during transitional times—supported, guided, and celebrated. Reclaiming that sacred sense of sisterhood helps us remember we are not alone. Community offers not only wisdom and support but also deep healing through shared stories, laughter, and presence.
The Power of Pleasure & Sensuality
As we age, particularly during menopause, our relationship with our body often changes. Hormonal shifts can lead to changes in libido and physical sensations, but it can also be a time to rediscover pleasure and sensuality in a new, deeper way. This can be a beautiful opportunity to reconnect with your own body through practices like self-massage, mindful touch, or aromatherapy. Cultivating pleasure, not just in the bedroom but in everyday life, allows us to honor and embrace the changes rather than fear them.
Menopause as an Initiation into Wise Womanhood
In many cultures, menopause has been celebrated as a sacred rite of passage into wise womanhood. It marks the time when women no longer have the demands of reproduction but instead are given the space to embrace their deep wisdom, intuition, and life experiences. This transition invites us to step into the archetype of the Crone or Wise Woman—symbols of strength, intuition, and spiritual connection. Embrace this time as an initiation, a moment when you have the opportunity to unlock new levels of self-awareness and creativity.
Indigenous Wisdom: Menopause as the Rise of the Wise Woman
In many Native American traditions, menopause is not seen as an end but as a spiritual initiation. It marks the time when a woman steps into her Wise Woman or Elder role—a sacred transition into deeper intuition, leadership, and connection with Spirit.
Among various tribes, it is believed that when a woman no longer bleeds, she holds her blood wisdom within. No longer giving her life force to birth children, she now births vision, healing, and guidance for her community. This phase is not hidden in shame—it is honored.
Some teachings speak of this time as “the second spring,” where a woman reconnects with her true essence, unburdened by societal expectations and roles. She becomes a dreamer, a storyteller, a bridge between the visible and the invisible worlds.
In ceremony, postmenopausal women were often called upon to lead rituals, hold prayer circles, and guide younger generations. They were seen as holding the medicine of life experience, and their voices carried spiritual weight.
"The power of the Grandmother is the power of rooted truth, of fierce love, and of timeless wisdom. She speaks not to impress, but to bless."
Let’s bring this wisdom back. Let’s reclaim menopause as a sacred rite of passage—a time to slow down, listen deeply, and rise as the powerful elders and soul-guides we were born to be.
A Guided Hormonal Balance Meditation
If you’re looking to cultivate more balance and emotional harmony during your menopausal transition, try this short meditation:
Find a quiet space: Sit comfortably and close your eyes.
Breathe deeply: Inhale for four counts, hold for four counts, and exhale for four counts. Repeat for a few minutes. The longer you repeat, the more quiet you become.
Visualize your hormones in balance: Imagine a warm, golden light surrounding your body, soothing your glands and organs. Visualize your endocrine system humming with perfect balance. (If needed, google a picture of your endocrine system so you know how the glands look like before infusing them with the golden light.)
Iffirm: “How can I be balanced, how can I trust my body’s wisdom?” And be open for answers.
Finish: Slowly open your eyes and take a deep breath.
Join 'Let's (Meno)Pause'!
If you're looking for a supportive community and deeper guidance on navigating perimenopause, menopause, and postmenopause, join 'Let's (Meno)Pause'—a monthly program designed to help you embrace this transition with wisdom and grace. This program is open to all women, no matter what stage they are in along the menopausal transition. Sign up / drop me an email today and embark on a journey of empowerment, healing, and renewal.
We Are Not Alone: The Rare Power of Menopause in the Animal Kingdom
Did you know that menopause is an incredibly rare phenomenon in the animal world? Most creatures remain fertile until the end of their lives—but there are a few exceptional species that, like us, go through this powerful midlife transition. These animals don’t just stop reproducing; they step into roles of wisdom, leadership, and care within their communities.
Species That Experience Menopause:
Humans – The only primates with a true post-reproductive phase that can last decades.
Orcas (Killer Whales) – Matriarchs lead their pods for decades after they stop reproducing, guiding their family with memory, experience, and survival knowledge.
Short-finned Pilot Whales – Like orcas, elder females become the knowledge holders and guides.
Beluga Whales & Narwhals – Recent research suggests these species also live long past reproductive age.
Asian Elephants (Possible Menopause-like Phase) – Older females often lead the herd, using their wisdom to protect and guide.
What This Tells Us
In each of these species, post-reproductive females play critical roles in the survival and well-being of their social groups. They:
Pass on knowledge
Protect younger generations
Lead with wisdom
Strengthen community bonds
This reflects a universal truth: the value of a woman does not diminish with age—it expands.
Menopause is not a sign of decline—it’s nature’s way of saying your role is evolving. You are now the wisdom keeper, the guide, the holder of generational medicine.
Honoring the Feminine Journey
Perimenopause, menopause, and postmenopause are not merely biological transitions; they are gateways to deeper self-awareness, wisdom, and empowerment. By embracing a holistic approach—nourishing body, mind, and spirit—women can move through these phases with grace, strength, and renewed vitality.
Rather than seeing these changes as an end, let’s celebrate them as a rebirth into a new chapter of wholeness and radiant well-being.
Every woman’s menopausal journey is unique. Some breeze through it with few symptoms, while others feel turned upside down. There is no “right” way to do this—and no shame in seeking help, support, or alternatives. What matters most is honoring your body’s truth.
💖 Want more support on your journey?
Inside Let’s (Meno)Pause, you’ll receive exclusive tools like hormone trackers, journal prompts, movement rituals, and more to guide you every step of the way. Come join us in the sanctuary.
Blessings
Tamoah
© All Copyrights Reserved
© All Copyrights Reserved